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    WORKOUT - DEADLIFT
    Deadlifts
    250x5
    280x3
    315x1 (I was shaking horribly just to get this up. I've done this for 3 reps using alternating grip. After finishing the first rep I did a 20 sec rest-pause but couldn't muster the strength to move it again. I was pretty pissed off to say the least.)

    Leg Press (narrow feet)
    200x10
    250x10
    280x10

    Good Mornings
    45x20
    65x20
    75x20
    *Never done these before. Great activation in glutes and hams!

    Cable Crunch
    40x20
    70x15
    70x11

    DB Side Bends
    30x20
    40x20
    45x17

    OBSERVATIONS
    Well today was disappointing. I know my lack of sleep is going to be detrimental to my strength gains, but damn if I'm not feeling weaker. My grip on deadlifts isn't allowing me to go my full potential because with straps, I can easily pull 50lbs more. Even using an alternating grip doesn't help much. I did enjoy the core work though, I think it's going to help tremendously.
    Where it all started

    http://anabolicminds.com/forum/35-older/217572-one-can-never.html

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    Quote Originally Posted by 1ifeblood View Post
    WORKOUT - DEADLIFT
    Deadlifts
    250x5
    280x3
    315x1 (I was shaking horribly just to get this up. I've done this for 3 reps using alternating grip. After finishing the first rep I did a 20 sec rest-pause but couldn't muster the strength to move it again. I was pretty pissed off to say the least.)

    Leg Press (narrow feet)
    200x10
    250x10
    280x10

    Good Mornings
    45x20
    65x20
    75x20
    *Never done these before. Great activation in glutes and hams!

    Cable Crunch
    40x20
    70x15
    70x11

    DB Side Bends
    30x20
    40x20
    45x17

    OBSERVATIONS
    Well today was disappointing. I know my lack of sleep is going to be detrimental to my strength gains, but damn if I'm not feeling weaker. My grip on deadlifts isn't allowing me to go my full potential because with straps, I can easily pull 50lbs more. Even using an alternating grip doesn't help much. I did enjoy the core work though, I think it's going to help tremendously.
    Yeah I hate losing a DL rep simply because my fingers crapped out.... alternating grip has helped, but I can't get the hook grip for anything ...
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
  3. Registered User
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    Quote Originally Posted by LizKing531 View Post

    Yeah I hate losing a DL rep simply because my fingers crapped out.... alternating grip has helped, but I can't get the hook grip for anything ...
    I especially hate when I don't improve my DL because I feel that's the biggest indicator of increased strength.
    Where it all started

    http://anabolicminds.com/forum/35-older/217572-one-can-never.html
    •   
       

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    Quote Originally Posted by 1ifeblood View Post

    I especially hate when I don't improve my DL because I feel that's the biggest indicator of increased strength.
    Yeah i understand ya. I've been doing the Boring But Big 531 template and that seems to really give my grip strength a boost - the combo of deadlifts and hanging leg raises hammer my arms and hands
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    I got my routine fleshed out based on Wendler's idea of what the best way to build strength is. He kinda leaves some exercises up for choosing and instead specifies what muscle should be worked. So I want to run it by you guys to make sure the exercises I chose makes sense.

    DAY 1 - SQUAT
    BB Back Squat: 5/3/1
    SLDL: 50%x10, 60%x10, 70%x10
    *Accessory work is 3 sets of 10-20
    DB Lunges
    Glute Ham Raise
    Standing Calf Raise
    Hanging Knee Raise

    DAY 2 - BENCH PRESS
    Flat BB Bench Press: 5/3/1
    Incline BB Bench Press: 50%x10, 60%x10, 70%x10
    *Accessory work is 3 sets of 10-20
    T-bar Rows
    HS High Rows
    Chins
    Lying DB Extensions

    DAY 3 - DEADLIFT
    BB Deadlifts: 5/3/1
    Leg Press (narrow feet): 50%x10, 60%x10, 70%x10
    *Accessory work is 3 sets of 10-20
    Good Mornings
    Cable Crunches
    DB Side Bends

    DAY 4 - PRESS
    Military Press: 5/3/1
    Close-grip Bench Press: 50%x10, 60%x10, 70%x10
    *Accessory work is 3 sets of 10-20
    One Arm DB Rows
    HS Shrugs
    Dips
    Alternating Hammer Curls
    Where it all started

    http://anabolicminds.com/forum/35-older/217572-one-can-never.html
  6. Registered User
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    FOOD
    Calories: 2453
    Protein: 270
    Carbs: 112
    Fats: 101
    Where it all started

    http://anabolicminds.com/forum/35-older/217572-one-can-never.html
  7. Registered User
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    WORKOUT - PRESS
    Shoulder Press
    95x5
    110x3
    120x3

    Close-grip Bench Press
    95x10
    105x10
    115x10

    One-arm DB Rows
    40x20

    Dips
    BWx20 (PR)
    *Highlight of the week! The MOST I've done is 10 but today I felt extremely light. Repped out 20 like it was nothing! I've either lost weight our gotten stronger...or both. :-)

    Alt Hammer Curls
    20x20

    Cardio
    Treadmill - 30 min Walk (inc 6 / spd 4) 2 miles / 300 cal HR 158

    Got to the gym late which is why I only did 1 set of the accessory work. Really just wanted to get the feel of how the exercises flowed this week anyway. But even so, I had a nice pump overall. Tomorrow is my off day (will try to get some cardio in) and then Sunday I weigh in and measure. Big refeed afterwards!
    Where it all started

    http://anabolicminds.com/forum/35-older/217572-one-can-never.html
  8. Registered User
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    There's really only one thing I have to say today...my obliques are sore as fok!
    Where it all started

    http://anabolicminds.com/forum/35-older/217572-one-can-never.html
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    Quote Originally Posted by 1ifeblood View Post
    There's really only one thing I have to say today...my obliques are sore as fok!
    Nothin wrong with that!
    Purus labs Rep
    doin it mountain dog style in here come along for the shred fest-http://anabolicminds.com/forum/workout-logs/229302-danbs-mountain-dog.html
  10. Registered User
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    Quote Originally Posted by Danb2285 View Post

    Nothin wrong with that!
    It's definitely a good thing...I'm just moving around like an old man. I honestly don't think I've ever done direct oblique exercises before. Those side bends are killer!
    Where it all started

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    Nice job on killing those dips. I love when dips feel incredibly light. Nice work man.
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    MEASUREMENTS
    Weight: 184 (-3lbs from last week)
    I'm not gonna bother putting my measurements up because everything is literally the exact same from 2 weeks ago. But I guess that's to be expected since I had spent a week out of the gym and eating like crap when the baby came. I did drop the 3lbs I gained that week so I'd say I'm happy to be where I'm at to start this next 4 week cycle.

    I've got my diet dialed in, my routine is top notch, and I expect to see some excellent results coming over these next 4 weeks.

    Personally, I don't see any difference in my pics. Kinda disappointing because I feel like I'm such a long ways away from where I want to be.

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    Attached Images Attached Images   
    Where it all started

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    Quote Originally Posted by 1ifeblood View Post
    MEASUREMENTS
    Weight: 184 (-3lbs from last week)
    I'm not gonna bother putting my measurements up because everything is literally the exact same from 2 weeks ago. But I guess that's to be expected since I had spent a week out of the gym and eating like crap when the baby came. I did drop the 3lbs I gained that week so I'd say I'm happy to be where I'm at to start this next 4 week cycle.

    I've got my diet dialed in, my routine is top notch, and I expect to see some excellent results coming over these next 4 weeks.

    Personally, I don't see any difference in my pics. Kinda disappointing because I feel like I'm such a long ways away from where I want to be.

    BEFORE
    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=81 011"/>
    AFTER
    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=81 012"/>
    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=81 013"/>

    BEFORE
    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=81 015"/>
    AFTER
    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=81 016"/>

    BEFORE
    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=81 017"/>
    AFTER
    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=81 018"/>
    Nice weigh in bro. Life events like that are rough on gym and diet but don't sweat it at all man. Life happens. I imagine you are really enjoying that new little one.

    I can see some definition improvements especially in chest and back and even in your midsection. The body composition in the afters really shows improvement. That erase pro seems to be showing its hardening benefits for you. Nice work bro.
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    Quote Originally Posted by LiveToLift View Post

    Nice weigh in bro. Life events like that are rough on gym and diet but don't sweat it at all man. Life happens. I imagine you are really enjoying that new little one.
    Absolutely! :-D
    Quote Originally Posted by LiveToLift View Post
    I can see some definition improvements especially in chest and back and even in your midsection. The body composition in the afters really shows improvement. That erase pro seems to be showing its hardening benefits for you. Nice work bro.
    Well, I'm glad you're seeing it, my man, cuz I'm not lol. I guess I'm just wanting big changes fast. If after these next 4 weeks I'm not seeing a significant improvement in body comp, I'm going to have to seriously reevaluate my methods.

    Today is the first day of week 4. I dosed Alphamine, AE, MM, and Test Powder. Now I'm off to hit my legs and core (and I just recovered from my sides being sore lol).
    Where it all started

    http://anabolicminds.com/forum/35-older/217572-one-can-never.html
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    Late, but subbed. will catch up when I wake up
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    Quote Originally Posted by 1ifeblood View Post
    Absolutely! :-D


    Well, I'm glad you're seeing it, my man, cuz I'm not lol. I guess I'm just wanting big changes fast. If after these next 4 weeks I'm not seeing a significant improvement in body comp, I'm going to have to seriously reevaluate my methods.

    Today is the first day of week 4. I dosed Alphamine, AE, and Test Powder. Now I'm off to hit my legs and core (and I just recovered from my sides being sore lol).
    Defo changes my friend. Look at the mid-section, especially the lower part, in the before and after photos and you see it flatter without any wobble in the after. Also, look at the arms in the after photo they a looking a lot leaner than the before. The fact you can see visible changes in 4 weeks without resorting to extremely low kcals is great. If you keep this up in another 4 weeks you will be looking pretty impressive.
  17. Registered User
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    Quote Originally Posted by saggy321 View Post

    Defo changes my friend. Look at the mid-section, especially the lower part, in the before and after photos and you see it flatter without any wobble in the after. Also, look at the arms in the after photo they a looking a lot leaner than the before. The fact you can see visible changes in 4 weeks without resorting to extremely low kcals is great. If you keep this up in another 4 weeks you will be looking pretty impressive.
    Thanks Sags! It always helps to hear that others are seeing things I'm not. I guess we are our worst critics, huh.
    Where it all started

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    Quote Originally Posted by 1ifeblood View Post
    Thanks Sags! It always helps to hear that others are seeing things I'm not. I guess we are our worst critics, huh.
    We definitely are and generally very impatient. I was out of the gym for 6-7 months and lost significant muscle and accumulated considerable fat. In my naivety I thought, because I now an better informed and due to muscle memory, I will be able to reach where I was in 3-4 months of training. Six months later and I still probably need another couple of months. Doing it natty takes time because you have to have the right proportion of muscle and fat to look good.
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    Quote Originally Posted by aceroni View Post
    Late, but subbed. will catch up when I wake up
    Glad to have ya, Ace!
    Where it all started

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  20. Registered User
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    Quote Originally Posted by saggy321 View Post
    We definitely are and generally very impatient. I was out of the gym for 6-7 months and lost significant muscle and accumulated considerable fat. In my naivety I thought, because I now an better informed and due to muscle memory, I will be able to reach where I was in 3-4 months of training. Six months later and I still probably need another couple of months. Doing it natty takes time because you have to have the right proportion of muscle and fat to look good.
    That seems to be my problem...too much fat, not enough muscle lol.
    Where it all started

    http://anabolicminds.com/forum/35-older/217572-one-can-never.html
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    Quote Originally Posted by 1ifeblood View Post

    That seems to be my problem...too much fat, not enough muscle lol.
    Someone once told me losing fat is like taking paper towels off a paper toll roll def changes going on keep it up bro
    Purus labs Rep
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    Quote Originally Posted by Danb2285 View Post

    Someone once told me losing fat is like taking paper towels off a paper toll roll def changes going on keep it up bro
    Nice I am stealing that!
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    Quote Originally Posted by d1sc1ple View Post

    Nice I am stealing that!
    Ha I stole it from him! He explains it much better than I do lol
    Purus labs Rep
    doin it mountain dog style in here come along for the shred fest-http://anabolicminds.com/forum/workout-logs/229302-danbs-mountain-dog.html
  24. Registered User
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    Quote Originally Posted by Danb2285 View Post

    Someone once told me losing fat is like taking paper towels off a paper toll roll def changes going on keep it up bro
    LOL...Thanks buddy! I guess it's easier to be optimistic for other people than it is for yourself. Gonna keep stripping the sheets! ;-)
    Where it all started

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    WORKOUT - SQUAT (week 5 / day 1)

    BB Full Squat
    175x5
    200x5
    225x7

    SLDL
    115x10
    130x10
    155x10

    DB Lunges
    30x15
    30x12
    20x10

    Glute-Ham Raise
    BWx10
    BWx12
    BWx10
    *Holy hell! That's all I got to say about that

    Standing Calf Raise
    200x20
    200x15
    200x15

    Hanging Leg Raise
    BWx15
    BWx11
    BWx10

    OBSERVATIONS
    With only 4.5 hours of sleep I went into the gym armed with an optimized workout and my veins pumping a concoction of Test Powder, Muscle Marinade, Alphamine, and Anabeta Elite...I was ready to tear some shi7 up! I felt very strong and stable on my squats. No shaking, deep in it, slow down and exploded up. That's pretty much how I felt through the entire workout. The lunges, glute-ham raises, and hanging leg raises were all new exercises for me, but I felt confident with every rep. Definitely have jello legs now though lol!

    I've heard people talk about back pumps but it's not a term I'd heard until I started frequenting the Anabolic forums. Is that something that's specific for someone on gear or is it possible that one could get then natty. I'm actually not sure what it refers to, but I had such a muscular soreness in my lower back, not debilitating but kinda crampy/numbing feeling. Eventually it went away, but I was curious as to whether that's what I had.

    I didn't get any cardio in because of time constraints but I definitely burned some calories with this workout!

    I have to say I'm feeling particularly Alpha today. A sense of confidence and well-being that I haven't felt in a long time. Kinda cocky actually but I don't let it show. :-D

    Thanks to everyone who's kept me going; pushing me through the disappointments and lifting my head when I'm laying it low. The next 4 weeks are going to be ****ing mind-blowing!
    Where it all started

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    I usually do all my AMing on my phone, but I just jumped on the computer and realized how freaking big my pics look on here! And looking at them now I can definitely see the differences. Wow, that makes me feel a lot better! :-D
    Where it all started

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    Done properly, a GHR hits the lumbar in addition to the glutes, hamstrings, and calves. That along with the SLDL will bring a lot of blood to the lumbar area.
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    Quote Originally Posted by Rodja View Post
    Done properly, a GHR hits the lumbar in addition to the glutes, hamstrings, and calves. That along with the SLDL will bring a lot of blood to the lumbar area.
    It definitely did at that! And by properly do you mean going all the way down instead of reversing motion at the horizontal? I've seen it done this way, but I go all the way down; no reason to waste a movement.
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    Quote Originally Posted by 1ifeblood View Post
    It definitely did at that! And by properly do you mean going all the way down instead of reversing motion at the horizontal? I've seen it done this way, but I go all the way down; no reason to waste a movement.
    I don't want to say go all the way down as that tends to create too much momentum, but to around 45 degrees or so.
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    Quote Originally Posted by Rodja View Post

    I don't want to say go all the way down as that tends to create too much momentum, but to around 45 degrees or so.
    Gotcha! And since I've got your attention :-) ...what do you think about the layout I have set for my workouts?
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    Quote Originally Posted by 1ifeblood View Post
    Gotcha! And since I've got your attention :-) ...what do you think about the layout I have set for my workouts?
    I'd make the leg press into unilateral (one leg at a time) and DB shrugs instead of the HS. I like to go higher rep on these as well. On the cable crunches, make sure to do them standing and not kneeling.
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    1ifeblood's Avatar
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    5'11"  198 lbs.
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    Quote Originally Posted by Rodja View Post

    I'd make the leg press into unilateral (one leg at a time) and DB shrugs instead of the HS. I like to go higher rep on these as well. On the cable crunches, make sure to do them standing and not kneeling.
    Ooh...nice! Yeah, I'll give it a shot.
    Where it all started

    http://anabolicminds.com/forum/35-older/217572-one-can-never.html
  33. Registered User
    1ifeblood's Avatar
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    Just realized I didn't post yesterday's macros.

    FOOD
    Calories: 2307
    Protein: 266
    Carbs: 110
    Fats: 82
    Where it all started

    http://anabolicminds.com/forum/35-older/217572-one-can-never.html
  34. Registered User
    1ifeblood's Avatar
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    5'11"  198 lbs.
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    OFF DAY

    FOOD
    Calories: 2302
    Protein: 265
    Carbs: 62
    Fats: 104

    Bench day tomorrow...aw yeah!
    Where it all started

    http://anabolicminds.com/forum/35-older/217572-one-can-never.html
  35. Registered User
    1ifeblood's Avatar
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    5'11"  198 lbs.
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    Mar 2011
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    Iowa
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    36
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    1584190

    WORKOUT - BENCH PRESS
    BB Bench Press
    130x5
    150x5
    170x7
    *I must be calculating my weights too high which seems ridiculous because I'm basing it off of a 1RM of 225, which I can do. My first 2 sets were slow reps with a 2 sec pause and then exploded up. Had a good pump going already by the end of the 2nd set. Maybe I need to give myself more time between sets.

    Incline BB Bench Press
    85x10
    100x10
    120x10

    T-bar Row
    70x20
    70x15
    70x12

    HS High Row
    140x16
    140x15
    140x15

    Chins
    BWx3+4+3 (rest-pause)

    Alt Lying DB Tricep Extension
    20x15
    20x15
    20x8

    Cardio - Treadmill
    30 min (inc 6 / spd 4)
    Where it all started

    http://anabolicminds.com/forum/35-older/217572-one-can-never.html
  36. Registered User
    DAG2013's Avatar
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    5'8"  195 lbs.
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    I wouldnt sweat that, it'll all catch up. Not to mention you are likely not sleeping enough with the newborn.

    I started all my weights low on my 1RM and after 4 cycles Im finally getting to the point where doing under 10 reps is norm for my last set, except on squats where I am just a machine. Today was my 5's week for bench, 180, 210, 240. 240 went up 9 times.
    My 5/3/1 Workout Log - Second cycle starring BPS EndoTurbo/Vanillean and PES Alphamine/Enhanced/Erase Pro
    anabolicminds.com/forum/workout-logs/225402-dag2013s-5-3-a.html
  37. Registered User
    1ifeblood's Avatar
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    5'11"  198 lbs.
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    Quote Originally Posted by DAG2013 View Post
    I wouldnt sweat that, it'll all catch up. Not to mention you are likely not sleeping enough with the newborn.

    I started all my weights low on my 1RM and after 4 cycles Im finally getting to the point where doing under 10 reps is norm for my last set, except on squats where I am just a machine. Today was my 5's week for bench, 180, 210, 240. 240 went up 9 times.
    4-5 hours if I'm lucky...and not without interruption.
    Where it all started

    http://anabolicminds.com/forum/35-older/217572-one-can-never.html
  38. Registered User
    Danb2285's Avatar
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    Quote Originally Posted by 1ifeblood View Post

    4-5 hours if I'm lucky...and not without interruption.
    Haha I remember those days luckily my son is 2 now so he USUALLY sleeps through the night. He just likes to get up at the ass crack of dawn which would be fine if dad didn't work nights haha
    Purus labs Rep
    doin it mountain dog style in here come along for the shred fest-http://anabolicminds.com/forum/workout-logs/229302-danbs-mountain-dog.html
  39. Registered User
    1ifeblood's Avatar
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    Quote Originally Posted by Danb2285 View Post

    Haha I remember those days luckily my son is 2 now so he USUALLY sleeps through the night. He just likes to get up at the ass crack of dawn which would be fine if dad didn't work nights haha
    And then they get older and you practically have to throw water on them to get them outta bed...this is my 10yo.

    FOOD (for yesterday)
    Calories: 2423
    Protein: 255
    Carbs: 114
    Fats: 99
    Where it all started

    http://anabolicminds.com/forum/35-older/217572-one-can-never.html
  40. Registered User
    1ifeblood's Avatar
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    5'11"  198 lbs.
    Join Date
    Mar 2011
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    Iowa
    Age
    36
    Posts
    2,403
    Rep Power
    1584190

    WORKOUT - DEADLIFT
    BB Deadlift
    185x5
    215x5
    240x10
    *Got 3 reps with overhand grip before I had to switch to alt grip.

    One-leg Leg Press
    90x10
    90x10
    90x10
    *These fukers are NO JOKE!

    Good Mornings
    75x20
    85x20
    95x20

    Standing Cable Crunch
    40x20
    55x20
    60x10 (partial crunches to burn out)

    DB Side Bends
    50x20
    50x20
    50x20

    Cardio - Treadmill
    30 min (inc 6 / spd 4)

    OBSERVATIONS
    I really feel like everything is starting to come together! It's week 5 of being on this stack and I think I'm getting full benefit from it. Focus is up, energy is up, recovery is up...I tackle every set with intensity and confidence. I plowed through my cardio. Even 20 minutes in I felt like I could just take off sprinting! The second phase of this cycle is shaping up to promise great results!
    Where it all started

    http://anabolicminds.com/forum/35-older/217572-one-can-never.html
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